Photo by Tom Sharrow/SoNourished.com

Let’s face it—when it comes to a diet, most people are looking forward to that one glorious day: the cheat day. You’ve made the decision to choose healthy eating practices; you’ve ditched carbs and highly processed foods; you’re monitoring your macros like a pro. You’ve worked hard to meet your health goals, so you deserve that cheat day, right? We all get the allure of the cheat day: chocolate cake, sugary sodas, and ESPECIALLY potatoes. All the potatoes.

But some recent research from the University of British Columbia suggests that you may want to reconsider this practice.

Cheat days: cheating on your health?

Researchers at the University of British Columbia studied the effects that a cheat day can have on those who follow a keto diet. Researchers placed nine male participants on a diet consisting of 70 percent fat, 20 percent protein, and 10 percent carbs. Then, each participant consumed a drink with 75 grams of glucose, which is equivalent to a large soda or order of fries.

What they found was striking. Jonathan Little, one of the study’s authors, reported that “Even though these were otherwise healthy young males, when we looked at their blood vessel health after consuming the glucose drink, the results looked like they might have come from someone with poor cardiovascular health…It was somewhat alarming.”1 The cheat day noticeably altered the participants’ cardiovascular health.

What’s going on?

Although more research is needed, these researchers believe that the body negatively responds to the sudden excess blood sugar. As a result, blood vessel cells “shed and possibly die.” Considering that many people who have Type 2 diabetes follow the ketogenic diet to manage their health, a cheat day could pose a serious health problem. Those who follow the ketogenic diet ought to heed the warning from one of these researchers: “Our data suggests a ketogenic diet is not something you do for six days a week and take Saturday off.”

Still considering a carbohydrate splurge?

Even if this research does not dissuade you, there are other reasons to stay the course with your keto diet. Most importantly, consider the foundational principle of keto: by restricting carbs, you kick your body into ketosis. Make sure you familiarize yourself well with the science behind this biological mechanism. Your cheat day is likely to kick your body out of ketosis for a few days, so you should seriously consider whether it’s actually worth it.

Also, consider alternatives to your carb cravings. Maybe you could seek a low-carb beverage option to help you satisfy a craving while staying within your macros. Did you know that keto-friendly ice cream and donuts are a thing? Chances are, if you’re craving it, you can find a keto-friendly version of it. Rather than indulging the desire to cheat, spend some time preparing and trying something new.

NUTRITIONAL DISCLAIMER

The content on this website should not be taken as medical advice and you should ALWAYS consult with your doctor before starting any diet or exercise program. We provide nutritional data for our recipes as a courtesy to our readers. We use Total Keto Diet app software to calculate the nutrition and we remove fiber and sugar alcohols, like erythritol, from the total carbohydrate count to get to the net carb count, as they do not affect your blood glucose levels. You should independently calculate nutritional information on your own and not rely on our data. The website or content herein is not intended to cure, prevent, diagnose or treat any disease. This website shall not be liable for adverse reactions or any other outcome resulting from the use of recipes or recommendations on the Website or actions you take as a result. Any action you take is strictly at your own risk.

Latest posts by Drew Dabbs (see all)

Check Out More Articles: